Best Ways To Obtain Protein: Your Complete Guide

Protein is the building block of life. Whether you’re looking to build muscle, maintain a healthy weight, or simply fuel your body for daily activities, understanding how to get high-quality protein is essential. At FitMD, we’re all about bringing you to your optimal level of health and wellbeing. Our latest topic will walk you through the best protein sources, how much you actually need, and what to look for when choosing your fuel.

Why Protein Matters

Protein does far more than just build muscle. It plays a crucial role in virtually every bodily function. Your body uses protein to build and repair tissues, make enzymes and hormones, and serve as a building block for bones, muscles, cartilage, skin, and blood. Unlike carbohydrates and fats, your body doesn’t store protein, which means you need a consistent supply from your diet.

When you exercise, particularly when strength training, you create microscopic tears in your muscle fibers. Protein provides the amino acids necessary to repair these tears, making your muscles stronger and larger in the process. Without adequate protein, your body can’t recover properly, and you may experience fatigue, weakness, and difficulty building or maintaining muscle mass.

Best Ways to Obtain Protein

1. Lean Meats: 

Meat remains one of the most efficient and bioavailable sources of protein available. When we talk about lean meats, we’re referring to cuts that are lower in saturated fat while still providing substantial protein content.

Turkey is an exceptional lean protein source, with a 3-ounce serving of skinless turkey breast providing approximately 26 grams of protein and less than 1 gram of saturated fat. Turkey is also rich in B vitamins, selenium, and zinc, which support immune function and metabolism.

Chicken is perhaps the most popular lean protein choice, and for good reason. Skinless chicken breast contains about 31 grams of protein per 3.5-ounce serving with minimal fat. It’s versatile, affordable, and can be prepared in countless ways. The key is removing the skin, where most of the fat resides.

Beef can absolutely be part of a lean protein strategy when you choose the right cuts. Look for cuts labeled “loin” or “round,” such as sirloin, tenderloin, or eye of round. A 3-ounce serving of lean beef provides about 25 grams of protein along with important nutrients like iron, zinc, and vitamin B12. Grass-fed beef tends to have a slightly better fatty acid profile than conventional beef.

Pork often gets an unfair reputation, but lean cuts like pork tenderloin are comparable to chicken breast in terms of fat content. A 3-ounce serving provides roughly 22 grams of protein and is an excellent source of thiamine, which is essential for energy production.

Fish deserves special mention as it provides not only high-quality protein but also heart-healthy omega-3 fatty acids. Salmon, tuna, cod, and tilapia are excellent choices. A 3-ounce portion of salmon delivers about 22 grams of protein along with beneficial EPA and DHA omega-3s that reduce inflammation and support brain health.

Tip: When preparing meat, opt for grilling, baking, broiling, or air frying rather than deep frying to keep it truly lean. Season with herbs and spices rather than heavy sauces to maximize nutrition without unnecessary calories.

2. Protein Bars and Shakes: 

Protein supplements can be incredibly useful tools for meeting your protein needs, especially for those with busy lifestyles, athletes with high protein requirements, or anyone struggling to consume enough protein through whole foods alone.

What to Look for in Protein Bars:

Not all protein bars are created equal. When selecting a protein bar, look for quality ingredients and amounts on the label:

• Protein content: Aim for at least 15-20 grams of protein per bar
• Protein source: Look for high-quality sources like whey protein isolate, milk protein isolate, pea protein, or egg white protein
• Sugar content: Keep it under 5-8 grams if possible; avoid bars where sugar is the first or second ingredient
• Fiber: 3-5 grams of fiber is ideal for satiety and digestive health
• Ingredient list: Shorter is usually better; avoid excessive artificial ingredients

What to Look for in Protein Shakes:

Protein powders and ready-to-drink shakes offer flexibility and quick absorption, making them ideal post-workout options.

• Whey protein isolate: Contains 90-95% protein with minimal lactose and fat; absorbs quickly, making it perfect post-workout
• Whey protein concentrate: Contains 70-80% protein; more affordable than isolate but contains more lactose and fat
• Casein protein: Digests slowly, making it ideal before bed for sustained amino acid delivery
• Plant-based proteins: Pea, rice, hemp, and soy proteins offer excellent options for vegans and those with dairy sensitivities. Look for blends that provide complete amino acid profiles

Quality markers: Choose products that are third-party tested, have minimal added sugars, and list protein as the first ingredient.

What are ‘Clean’ Carbs?

“Clean carbs” refers to complex carbohydrates that are minimally processed and nutrient-dense, as opposed to refined or simple carbohydrates that provide quick energy but little nutritional value.

Examples of clean carbs:

• Whole grains (brown rice, quinoa, oats, whole wheat)
• Sweet potatoes and other starchy vegetables
• Legumes (beans, lentils, chickpeas)
• Fruits (especially berries, apples, and bananas)
• Vegetables (particularly leafy greens and cruciferous vegetables)

These types of carbs provide sustained energy, fiber for digestive health, vitamins, minerals, and phytonutrients that support overall health. They cause a slower, more stable rise in blood sugar compared to refined carbohydrates.

Carbs to limit:

• White bread and pastries
• Sugary cereals
• Candy and sweets
• Soda and sweetened beverages
• Most packaged snack foods

These refined carbohydrates are stripped of fiber and nutrients, causing rapid blood sugar spikes and crashes, increased cravings, and providing little nutritional benefit.

When paired with protein, clean carbs help replenish glycogen stores after workouts, provide energy for training, and support the muscle-building process.

How Much Protein Do You Actually Need?

A common guideline in strength training and bodybuilding communities is one gram of protein per pound of body weight.

For muscle building and strength training:

One gram of protein per pound of body weight is the standard. For example, if you weigh 150 pounds and are strength training regularly, you’d aim for approximately 150 grams of protein daily.

For the general population:

The recommended dietary allowance (RDA) is much lower with just 0.36 grams per pound of body weight (0.8 grams per kilogram). However, this baseline is designed to prevent deficiency, not to optimize muscle maintenance, body composition, or athletic performance.

For older adults:

Research suggests older adults may benefit from higher protein intake (0.5-0.7 grams per pound of body weight) to combat age-related muscle loss (sarcopenia) and maintain strength and function.

For weight loss:

Higher protein intake (0.7-1 gram per pound of body weight) can be beneficial during caloric restriction because it helps preserve muscle mass, increases satiety, and has a higher thermic effect (your body burns more calories digesting protein than carbs or fat).

Important considerations:

• Distribute protein throughout the day rather than all in one meal
• Aim for 20-40 grams of protein per meal for optimal muscle protein synthesis
• If you have kidney disease, consult your doctor before significantly increasing protein intake

Beyond Meat: Other Quality Protein Sources

Other protein sources include:

Eggs: One large egg contains 6 grams of protein and all nine essential amino acids. The egg white is pure protein, while the yolk contains healthy fats, vitamins, and minerals.

Greek yogurt: Provides 15-20 grams of protein per 6-ounce serving, along with probiotics for gut health and calcium for bones.

Cottage cheese: Delivers 14 grams of protein per half-cup and is rich in casein protein, which digests slowly.

Legumes: Beans, lentils, and chickpeas offer 15-18 grams of protein per cooked cup, plus fiber and complex carbohydrates.

Tofu and tempeh: Soy-based proteins provide 10-20 grams per serving and are complete proteins containing all essential amino acids.

Nuts and seeds: While higher in fat, they provide protein, healthy fats, and important micronutrients. Almonds offer 6 grams of protein per ounce.

Practical Tips for Maximizing Protein Intake

1. Meal prep: Cook proteins in bulk on weekends to have ready-to-eat options throughout the week.
2. Start your day with protein: A high-protein breakfast (30+ grams) can set the tone for better food choices throughout the day and improve satiety.  You could also start the day with a protein shake if that is more convenient.
3. Keep it simple: Grilled chicken, hard-boiled eggs, and Greek yogurt are no-fuss options that travel well.
4. Time it right: Consuming 20-40 grams of protein within two hours post-workout optimizes muscle recovery and growth.
5. Don’t fear mixing sources: Combining animal and plant proteins throughout the day provides a complete amino acid profile and diverse nutrients.
6. Stay hydrated: Protein metabolism produces waste products that need to be filtered by your kidneys, so adequate water intake is essential.

Let’s Sum it Up

Obtaining adequate protein doesn’t have to be complicated. Focus on lean meats like turkey, chicken, lean beef, pork, and fish as your foundation. Supplement strategically with high-quality protein bars and shakes when convenience matters. Pair your protein with clean, complex carbohydrates for sustained energy and optimal performance.

Remember, if you’re actively strength training, aim for approximately 1 gram of protein per pound of body weight, distributed throughout the day. Choose quality sources, prepare them in healthy ways, and listen to your body’s signals.  Even if you’re not actively strength training, you’re better off to shoot for 1 gram of protein per pound of body weight and fall short than to shoot for half of that, fall short, and run the risk of not getting enough protein!

Building a strong, healthy body is a marathon, not a sprint. With consistent protein intake from quality sources, adequate training, and proper recovery, you’ll be well on your way to achieving your fitness goals.

Helpful Resources

• Academy of Nutrition and Dietetics (eatright.org) – Evidence-based nutrition information and guidance
• USDA FoodData Central (fdc.nal.usda.gov) – Comprehensive nutritional information for thousands of foods
• Examine.com – Independent analysis of nutrition and supplement research
• National Institutes of Health Office of Dietary Supplements (ods.od.nih.gov) – Fact sheets on various supplements including protein
• American College of Sports Medicine (acsm.org) – Exercise and nutrition guidelines for athletes and active individuals

*Consult with a registered dietitian or healthcare provider for personalized nutrition advice, especially if you have specific health conditions or concerns.